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2005/02/07, 11:43 PM
Howdy,
I am 20 years old, 6'1. I was 188 4 weeks ago, and now I am 170 lbs. I have lost all the weight I want to, and now I am trying to bulk up my muscles. I have a lean frame and a fast metabolism. I have been eating healthy and working out for 4 weeks now. I am noticing some changes, but not drastic. I just wanted to post all my info, and see what criticism (constructive) I can draw.
I work out 6 days a week, resting on sunday.
I do not alternate muscle groups. Every day is the same workout. It is as follows:
I do 3 sets of 20 abs excercises, with whatever weight is dificult.
I do 3 sets of 10 lat pull downs 100 lbs.
I do a variety of biceps exercises until they ache considerably.
I do different seated bench machines, doing mostly moderate weight, and usually finishing triceps by 'maxing out' or doing as much as I can possible do.
I do some military presses, but I can't do very much, so I just do what I can, in 3 sets of 12.
I do 3 more of the same ab exercises as before.
I do some more bicep curls until they are painful again.
I do 3 sets of 10 rows, with as much weight as I can pull back.
I do what my friend calls 'popeyes' where I hold a bar of weight ~50lbs behind my back and lift it up only with my forearms.
And thats it. I do that every day, with some variation. I am sorry about having to put 'some weight' and 'heavy weight' so much, but I mostly use machines, since I have no spotter, and thus I don't know actual weights, but rather the numbers on the weights.
Anyways, I want to know if I am missing anything. I realize I do absolutely nothing for legs. I am wanting to buff up to look good (shallow? maybe), and my calves are in pretty good shape just because of all the walking I do. I have friends who say I should alternate muscle groups, like tri's on one day and biceps on the next, etc.
Here is my typical diet:
6:40 AM -- I have skim milk + cheerios
9:45 AM -- I have a protein shake with skim milk in it
11:45 AM -- I eat lunch, which is usually just a can of beans (total 3.5 g fat, 20 g protein, 100 g carbs) and I throw some chicken breast in it (total 1.5 g fat, 35 g protein, 2.5 g carbs)
2:00 PM -- I do my workout as listed above
3:30 PM -- I down a protein shake, water only
5:00 PM -- I eat dinner, which is usually some lowfat soup, ( ~4g fat, ~50g carbs, ~10g protein ) with some chicken breast thrown in (listed above)
9:00 PM -- I have another protein shake, +skim milk (listed above)
I have described this to a few friends and family members, and no one seems to approve. Please let me know what you all think of it. I can't say I will do everything you tell me, but if there is a general consensus that I am doing something good or bad, I will note it.
THANK YOU!!!
Sorry so thorough, but once I started typing, I seemed to have alot to say :)
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2005/02/07, 11:45 PM
PS: I have tried to alter my profile, but for some reason it does not update. Just so I can avoid the 'update your profile so we can know more about you' post :)
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2005/02/08, 02:39 PM
What you probably need to do is eat more. Another thing. Working out 6 days a week might be a little to much and you should deffinately stop doing the same thing everyday. you should split up the muscle groups and do them all on a seperate day. Example. Sunday(or whenever you start)Chest,the bi's, then tri's, then shoulders, then legs, and then back. I workout 6 days a week as well so I don't even know why I'm telling you that it might be a little to much. That's how my workout schedule goes by the way. I'm sure there will be a lot more posts on this topic, so be ready to read and learn. I would deffinately reccommend that you follow what the people on this site say, well the moderators at least, and I'm sure you will get the results you want. You are eating every 2-3 hours which is a good thing. Goodluck!
DX
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2005/02/08, 03:30 PM
I would say you definately need to eat more food and get rid of some of the protein shakes. Keep in mind they are a supplement to your diet try and get as much of your needs from whole foods as you can.
As far as your workout goes. I would split it up to a 4 or 5 day routine working out two body parts per day.
Example
day1 Chest & Tris
day2 Back & Bis
day3 Rest (or Cardio)
day4 Shoulders
day5 Legs
day6 Rest (or Cardio)
day7 Rest
Take a look at the FT program for increase lean muscle mass gains I think it would help you out with the goals you mentioned above.
Goodluck on achieving your goals!
Josh
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2005/02/09, 05:46 PM
It just seems to me, that going by your setup, that only working Biceps once a week I wouldn't see any results. Same for all the muscle groups. If I only did triceps once a week, by next week I would think that all the work I'd done would be nullified. Or am I mistaken?
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2005/02/09, 09:23 PM
I work my arms once a week and I do not think they have suffered from it. Where did you here that workoing thme once a week would "nullify" the results?
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If you can itch your nose after arm day...do another set!
7707mutt@freetrainers.com
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2005/02/09, 10:23 PM
You need to let the muscles rest and repair themselves after you work them out. Remember they grow on your rest days not your days in the gym!
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2005/02/09, 11:48 PM
don't forget your using your bi's and tri's as secondary muscles on alot of different exercises during the week.
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